5 minute easy warm up to
set speed at 7mph and try not to lower it
2 minutes at 0%
2 minutes on 5% incline
2 minutes on 0%
2 minutes on 6%
2 minutes on 0%
2 minutes on 7%
2 minutes on 0%
2 minutes on 6% incline
2 minutes on 0%
2 minutes on 7%
2 minutes on 0%
2 minutes on 8%
cool down as needed